The most important thing at this stage, though, is to drink plenty of water. Nutritionists recommend you drink half your weight in ounces of water a day for example, a pound person would drink 75 ounces of water a day.

Staying hydrated will keep you from enduring cramps during the game or feeling fatigued. As mentioned, not every athlete will need to eat during a game. And not every competition may allow for snacks during the event.

Water, of course, is the best option, but anything with electrolytes and potassium will benefit you. Sports drinks or protein drinks often have these nutrients, along with the right amount of salt and sugar to increase electrolyte absorption as you exercise.

Junk food and high-fat foods take a long time to digest and will only slow you down, make you feel sluggish, or cause stomach problems mid-competition. Stay away from fruits, vegetables, and whole grains this close to the game.

You made it through your game or competition. When you compete, you break down lots of muscle, and protein helps repair it. Poultry, meats, fish, and legumes are all great options. They have 10 grams of protein to help keep you full during your game or restore your muscles afterwards.

Made with real fruit, they have amino acids and minerals to supply your body with the nutrients you need to play your best.

And they come in lots of delicious flavors, some of which are dairy-free and plant-based too! Check out our full inventory now to find your new favorite snack. And best of luck, no matter what you compete in. Close menu.

Log in Create account. Blog Menu. Right Before or During As mentioned, not every athlete will need to eat during a game. While on the sidelines, athletes should drink both water and sports drinks like Gatorade which have electrolytes and potassium to help them recover.

Though some athletes are getting creative with hydration options — pickle juice has grown in popularity in recent years — Sentongo recommends sticking with sports drinks, which have the right combination of salt and sugar that increases the absorption of electrolytes in the body.

After the game, athletes should eat a high-protein meal that contains poultry, meats, fish, or legumes. Though athletes may feel fatigued, Sentongo cautions against overhydrating, which can cause light-headedness and even more fatigue. Energy drinks are becoming increasingly popular with young athletes.

However, this is mostly because of marketing and not safety. Many young athletes who consume energy drinks strongly believe they have a positive effect. However, research shows that young athletes who rely on energy drinks are more likely to engage in health-damaging physical intensity and experience more adverse health symptoms like headaches, stomach aches, hyperactivity, and insomnia poor sleep.

Therefore, the consumption and reliance on energy drinks should be discouraged in athletes. Pediatric gastroenterologist Timothy A. Sentongo, MD, specializes in chronic disorders that affect growth and nutrition in children, including short bowel syndrome, food intolerances, feeding problems and cystic fibrosis.

At Comer Children's, your child benefits from the combined expertise of many of the nation's leading specialists in gastrointestinal diseases.

Our gastroenterologists are nationally and internationally recognized for providing breakthrough care of complex digestive diseases. Save time by skipping the trip to the doctor's office and video conference with your provider instead. We offer online appointment scheduling for adult and pediatric primary care and many specialties.

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Forefront Pediatrics. What young athletes should eat before and after the game. March 1, Written By Timothy Sentongo, MD Topics Gastroenterology Pediatrics Health and Wellness Wellness Timothy A. Sentongo MD Pediatric Gastroenterology.

Call Us At Video Transcript. If you want to be at the top of your game, you need good hydration, a meal of complex carbohydrates the day before and a high-protein diet after.

During the Game: Refuel as Needed Some parents are encouraged to bring snacks for the kids to eat mid-game. Post-game: Repair with Protein After the game, athletes should eat a high-protein meal that contains poultry, meats, fish, or legumes. Avoid Energy Drinks Energy drinks are becoming increasingly popular with young athletes.

Timothy A. Sentongo, MD Pediatric gastroenterologist Timothy A. Learn more about Dr. Pediatric Gastroenterology Team At Comer Children's, your child benefits from the combined expertise of many of the nation's leading specialists in gastrointestinal diseases.

Meet Our GI Team. Schedule a Pediatric Gastroenterology Appointment Schedule Online Book a pediatric appointment online right away from the comfort of your mobile device. Set Up A Pediatric Video Visit Save time by skipping the trip to the doctor's office and video conference with your provider instead.

A healthy year-old boy got hit in the neck with a basketball. The next day, he had a stroke.

These drinks are designed for specific scenarios, such as prolonged or intense exercise, and unnecessary consumption can lead to excessive sugar intake.

Water remains the best choice for most hydration needs. Consuming the same foods every day can lead to nutrient deficiencies and imbalances.

You should diversify your diet to ensure you get a broad spectrum of vitamins, minerals, and other essential nutrients. This helps support overall health and athletic performance.

Trying new foods on game day is a risky move. Unfamiliar foods can cause digestive discomfort or allergic reactions. You should experiment with new foods during training to understand how your body responds. Stick to familiar, well-tolerated options on game day. Read on for a sample game day nutrition strategy, from the night before to post-game recovery!

Please be mindful of any allergies you may have, ensuring that the recommended options align with your dietary needs. The night before the big game sets the stage for your nutritional preparation. Your dinner options include a teriyaki chicken rice bowl featuring cups of brown rice, oz of chicken, mixed vegetables, and low-fat milk.

Alternatively, you can opt for spaghetti and meat sauce with cups of whole wheat pasta, 1 cup of spaghetti sauce, a salad with low-fat dressing, and Italian bread. For a different choice, consider soft tacos made with whole wheat tortillas, oz of lean ground meat, or grilled chicken, beans, and cheese.

As you plan your evening snacks, be sure to choose options that align with your preferences and dietary requirements. Options include a peanut butter sandwich, low-fat popcorn, yogurt parfait, pretzels with string cheese, cereal with milk, trail mix, a granola bar, or a banana with peanut butter.

Four hours before the game, focus on a pre-game meal designed to sustain your energy levels. You might choose grilled chicken with oz of grilled chicken, a sweet or baked potato with toppings of your choice, and 1 cup of vegetables.

Another option is a grilled fish sandwich with oz of grilled fish, cups of mashed potatoes, baked Lays or pretzels, and 1 cup of vegetables.

If you prefer, a ham, turkey, chicken, or roast beef sandwich on whole wheat bread with oz of your chosen meat, cups of rice, baked Lays or pretzels, and 1 cup of vegetables can be a satisfying choice. One hour before the game, focus on a pre-game snack, avoiding foods high in protein or fat to prevent digestive discomfort.

Options include a peanut butter sandwich, pretzels or crackers, fruit, or a granola bar. Post-game, prioritize refueling within minutes after exercise.

Have a snack within this window and aim for a well-balanced meal hours following exercise. Post-game meal options include roast beef with cups of brown rice, mixed vegetables, and low-fat milk.

Alternatively, you can choose a grilled chicken sandwich with cups of whole wheat pasta, a salad with low-fat dressing, and Italian bread. Another option is whole wheat pasta with whole wheat tortillas, oz of lean ground meat, or grilled chicken, beans, cheese, corn, lettuce, and tomato.

At Kinetic Sports Performance and Football University , our expert coaches can help you reach new heights in football. Contact us today to learn more! Game Day Nutrition vs. Standard Athlete Nutrition Timing Is Everything The timing of meals becomes more precise on game day.

Hydration Prioritization Hydration takes center stage on game day. Strategic Snacking Game day snacks include quick-digesting carbohydrates that offer an immediate energy boost.

Post-Game Rapid Refuel Post-game nutrition is all about rapid refueling. Common Nutrition Mistakes Young Athletes Make before Competition As a youth athlete, you are full of passion and energy, ready to give your all on the field.

Skipping Meals or Snacks One prevalent mistake among young athletes is skipping meals or snacks, thinking it might help with weight management. Loading up on carbs has both its pros and its cons for different athletes.

With this in mind, we have put together our game day nutrition general list of some foods to consider before, during, and after a game. Because a game usually lasts longer than an hour of strenuous activity, it is recommended that you eat some type of snack or meal before your game.

Aim to have a snack or a small meal 1 to 3 hours before your game. This will give your body enough time to digest any foods before the game. You can have tummy troubles or GI discomfort if you chow down right before.

These competing demands can become a challenge for optimal performance. Carbohydrates provide the primary fuel for exercising muscles. Athletes should focus on eating carbs, which are broken down in the small intestine. As mentioned before, having food during exercise may result in stomach cramps.

Hydration is key during this time. Although there are certain foods that provide energy-boosting hydration as well. Hydrate based on the length and intensity of the activity. Replace fluids according to thirst and weather. The most important meal on game day is what you eat after your game or workout.

During heavy exercise, your body taps into your glycogen storage for energy, which is the fuel stored in your muscles. This will ensure that your energy stores are refilled, your muscles that were broken down are given nourishment to rebuild and repair, and will keep your metabolism at a steady pace.

The sooner you refuel, the better!

Aim to have a snack or a small meal 1 to 3 hours before your game. This will give your body enough time to digest any foods before the game.

You can have tummy troubles or GI discomfort if you chow down right before. These competing demands can become a challenge for optimal performance. Carbohydrates provide the primary fuel for exercising muscles. Athletes should focus on eating carbs, which are broken down in the small intestine.

As mentioned before, having food during exercise may result in stomach cramps. Hydration is key during this time. Although there are certain foods that provide energy-boosting hydration as well.

Hydrate based on the length and intensity of the activity. Replace fluids according to thirst and weather. The most important meal on game day is what you eat after your game or workout.

Please be mindful of any allergies you may have, ensuring that the recommended options align with your dietary needs. The night before the big game sets the stage for your nutritional preparation.

Your dinner options include a teriyaki chicken rice bowl featuring cups of brown rice, oz of chicken, mixed vegetables, and low-fat milk.

Alternatively, you can opt for spaghetti and meat sauce with cups of whole wheat pasta, 1 cup of spaghetti sauce, a salad with low-fat dressing, and Italian bread.

For a different choice, consider soft tacos made with whole wheat tortillas, oz of lean ground meat, or grilled chicken, beans, and cheese. As you plan your evening snacks, be sure to choose options that align with your preferences and dietary requirements.

Options include a peanut butter sandwich, low-fat popcorn, yogurt parfait, pretzels with string cheese, cereal with milk, trail mix, a granola bar, or a banana with peanut butter. Four hours before the game, focus on a pre-game meal designed to sustain your energy levels.

You might choose grilled chicken with oz of grilled chicken, a sweet or baked potato with toppings of your choice, and 1 cup of vegetables. Another option is a grilled fish sandwich with oz of grilled fish, cups of mashed potatoes, baked Lays or pretzels, and 1 cup of vegetables.

If you prefer, a ham, turkey, chicken, or roast beef sandwich on whole wheat bread with oz of your chosen meat, cups of rice, baked Lays or pretzels, and 1 cup of vegetables can be a satisfying choice. One hour before the game, focus on a pre-game snack, avoiding foods high in protein or fat to prevent digestive discomfort.

Options include a peanut butter sandwich, pretzels or crackers, fruit, or a granola bar. Post-game, prioritize refueling within minutes after exercise.

Have a snack within this window and aim for a well-balanced meal hours following exercise. Post-game meal options include roast beef with cups of brown rice, mixed vegetables, and low-fat milk. Alternatively, you can choose a grilled chicken sandwich with cups of whole wheat pasta, a salad with low-fat dressing, and Italian bread.

Another option is whole wheat pasta with whole wheat tortillas, oz of lean ground meat, or grilled chicken, beans, cheese, corn, lettuce, and tomato. At Kinetic Sports Performance and Football University , our expert coaches can help you reach new heights in football.

Contact us today to learn more! Game Day Nutrition vs. Standard Athlete Nutrition Timing Is Everything The timing of meals becomes more precise on game day.

Hydration Prioritization Hydration takes center stage on game day. Strategic Snacking Game day snacks include quick-digesting carbohydrates that offer an immediate energy boost. Dinner the night before a game is the most important meal during these 24 hours.

This meal should be full of carbohydrates and lean protein, and should be easy to digest. One great idea are these amazing salmon and veggie rice bowls , which are easy to tweak and absolutely loaded up with vegetables. A few other killer recipes that can boost recovery and optimize muscle gains can be found here , courtesy of FourFourTwo magazine.

I can testify to the tastiness of the first recipe pesto pasta with chicken, asparagus and peas , and am keen to try the rest soon! You want to find that perfect balance where you eat enough to be full of energy, but not so much that you feel heavy or bloated.

Generally speaking, though, you want to eat your last meal hours before a game. Look for fast-burning carbohydrates, and avoid the fats and fibers that make you feel sluggish because they take so long to digest.

For a game earlier in the day, your pregame meal could be a simple avocado toast , served with an egg scramble with lots of veggies!

and a side of fresh fruit. This breakfast is chock full of carbohydrates, healthy fats, and all the vitamins and minerals you need to dominate on the field. Another option and one of my very favorites is to start experimenting with the perfect smoothie.

The banana and peanut butter are such strong flavors that you can add just about anything — like kale, spinach or avocado — without even noticing them in the smoothie! I usually add protein powder, chia seeds and coconut oil for that extra energy punch. If your kickoff is a little later in the day, you might want a meal that feels a little bit heartier.

The same principles are true: fuel up on carbohydrates, avoid too much protein or fiber, and include some healthy natural sugars. Some easy possibilities: turkey sandwich on wholegrain bread, served with a side of fruit.

Pasta with red sauce and a side of bread. Chicken and rice, served with veggies and a cup of juice. Since your last meal is hours before your game starts, you might still be hungry.